Sweet Potato is a root vegetable that is sweet in flavor and has a starchy texture. It is most favored consumed as part of breakfast meal or in-between snack due to its abundance in healthy Carbohydrates, Fiber, and Vitamin A. Despite its name, it is unrelated to white potato because botanically speaking, white potato stands with the nightshade family while the sweet potato is affiliated with the bindweed or morning glory family.
Let us explore what makes this root vegetable special in the health-conscious community.
Whenever our body detects a viral or bacterial infection, the immune system comes to the rescue! Sweet Potato is your friend when it comes to protection and repair as it garners 52% of your daily value for vitamin C. It also contains Vitamin A, a potent nutrient against infections and tumors.
You need to take care of the good bacteria in your stomach too and the ”resistant starch” in sweet potato helps keep the good bacteria strong by feeding on them. Your digestive system’s amiable nutrient is present in sweet potato — the fiber which helps prevent stomach diseases such as colon cancer.
Accompanied by choline and manganese, your brain can function at its greatest! Manganese binds neurotransmitters and supports in mobilizing electrical impulses to your body faster while Choline is a vital nutrient for brain growth and development.
The magnesium in Sweet Potato can help relieve stress and anxiety by calming your brain.
Regulates Blood Sugar
Sweet potato is enriched with Potassium that substantially drives away extra sodium and fluid out of the body, therefore, reducing the strain on the heart and lowering blood pressure.
Sweet Potato and Sage Pancakes Recipe
- 3 tablespoons ground flaxseed
- 1/3 cup hot water
- 1 cup firmly packed shredded unpeeled sweet potato
- 3/4 cup Homemade Applesauce
- 2 tablespoons unrefined extra virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- 2 teaspoons dried sage
- 1 cup brown rice flour
- 3/4 teaspoon baking soda
- 1/4 teaspoon sea salt
- Preheat the oven to 400°F.
- In a small bowl, whisk the flaxseed with water and set aside for 5 minutes.
- In a medium bowl, mix sweet potato, applesauce, olive oil, lemon juice, sage, and the flaxseed slurry
- In another medium bowl, mix the flour, baking soda, and salt.
- Add the wet ingredients to the dry ingredients and stir well to combine.
- Line a baking sheet with parchment paper and grease it with ghee or olive oil.
- Scoop out slightly less than 1/2 cup batter and roll it in your palms to form a ball.
- Place it on the baking sheet and press down to form a 1/4-inch-thick pancake. Repeat the process.
- Bake for 20 minutes or until brown. Serve topped with a dollop of coconut yogurt or whipped coconut cream, a drizzle of Grade B maple syrup, and a sprinkle of ground cinnamon.
- Keep refrigerated in an airtight container for up to 3 days. Reheat in a skillet with a dash of ghee.
Adapted from Epicurious
Nowadays, this berry is widely popular and mostly consumed in its liquid form due to its ability to provide reinforcements to our body and a solid remedy for UTI. But in ancient times, this fruit has been used as an alternative medicine for a variety of ailments such as poor appetite, stomach complaints, blood disorders, and scurvy for English folks; and bladder and kidney diseases for Native Americans.
Continue reading and together, let us explore the wonders of this ruby red fruit!
A Fortress of Immunity
Snack on cranberries for stronger immunity, vibrant skin, and sturdy joints as it is abundant in Vitamin C which is known for its immune-boosting ability and an essential element in producing collagen. The Vitamin C in cranberries interferes with the bacteria that cling onto the walls of the urinary tract, therefore, helping to eliminate an infection. The same protection occurs in the stomach and mouth.
Filled with Antioxidants
This sweet-tart flavored berry is a powerhouse of antioxidants surpassing high-level foods such as broccoli, strawberry, cherry, and spinach. A cup of cranberries is charged with a total of 8,983 antioxidants.
Cranberries are rich in polyphenols, a micronutrient that fortifies cells from damage and diseases. Two glasses of cranberry juice a day could decrease the risk of heart disease and type 2 diabetes by improving blood pressure and glucose levels. If you opt for the juice variety – you’ll want to choose the REAL juice with no sugar added for these benefits – it will be very tart :).
Mighty Brain Booster
Your brain will surely stay brilliant and sharp with cranberries’ anti-inflammatory properties which enhance coordination and memory.
Keto Cranberry Streusel Bars
- Coconut oil Cooking spray
- Preheat the oven to 350 degrees F (175 degrees C). Spray an 8×8-inch baking pan with cooking spray and set aside.
- Pour almond flour, sweetener, melted butter, and almond extract for crust in a medium bowl and mix well. Set aside 1/3 of the mixture to be used later for the streusel topping. Press remaining 2/3 of the mixture into the prepared baking pan.
- Bake in the preheated oven until partially golden, about 5 minutes. Remove and set aside.
- Combine cranberries, sweetener, orange juice, orange zest, and arrowroot powder in a small saucepan. Bring to a boil over medium heat; reduce heat to medium-low and let simmer until all of the cranberries have popped, about 10 minutes. Remove from heat and let cool for about 5 minutes. Spread cranberry filling over the crust.
- Stir pecans and cinnamon into the remaining crust mixture, mixing until incorporated. Sprinkle streusel topping evenly over the cranberry mixture.
- Bake in the preheated oven until set, about 30 minutes. Remove from the oven and cool completely before cutting into bars, 30 minutes to 1 hour.
Adapted from All Recipes
Potatoes were first cultivated in the South America Region around 7,000 to 10,000 years ago. They are the 4th largest food crop all over the world with one-third of the world’s potatoes being cultivated in China and India which helps explain the demand in both countries’ cuisines.
Potatoes are one of the vegetables that are loved by many because of their flavor and how easily they blend into different types of foods. Let us explore the hidden gems beyond the flavor of this tuber.
They are rich in carbohydrates and fiber which facilitates smooth digestion making them good food for people who have a hard time digesting solid foods but requires plenty of energy.
They are easy to digest and they hold a lot of Vitamin C for added protection again infection and diseases which is good for you and your children. Yams and sweet potatoes can also relieve inflammation in the digestive system and may ease the suffering in those with gout.
Rich in Carotenoids
Carotenoids help maintain your heart and other internal organs for healthy functioning. But always make sure to watch out in over-consuming potatoes as they can also raise your glucose levels. One way to combat this is by adding a good fat such as butter to those taters.
Potatoes are rich in Vitamin B and Vitamin C which supports healthy skin and a crushed potato pulp mixed with honey can be used as a skin mask. For people who are suffering from pimples or sunburn, apply a potato pulp on the affected area for faster healing.
We won’t end this article without a delicious and surely healthy potato recipe that you can serve for your friends or family!
RED POTATO, ASPARAGUS, & ARTICHOKE SALAD
- 18 small red potatoes
- 3 pounds fresh asparagus, trimmed
- 2 (14 ounce) cans artichoke hearts, drained and quartered
- 3 tablespoons Dijon mustard
- 1/4 cup fresh lemon juice
- 3/4 cup olive oil
- salt and ground black pepper to taste
- 1/4 teaspoon cayenne pepper, or to taste
- 5 tablespoons minced fresh chives
- Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Allow to cool completely before cutting into bite-size cubes. Transfer to a large bowl.
- Bring a large pot of salted water to a boil over high heat. Add the asparagus spears, and cook until tender, about 3 minutes depending on size. Drain and immediately plunge into cold water to stop cooking. Cut the asparagus spears into 1-inch pieces. Place in the bowl with the potatoes. Stir in the artichokes, breaking them apart slightly as you put them in the bowl.
- Combine the mustard and lemon juice in a bowl; whisk the oil gradually into the mustard and lemon juice until smooth. Season with salt, pepper, and cayenne pepper to taste. Drizzle over the vegetables; toss to coat. Sprinkle with chives to serve..
Adapted from: https://www.allrecipes.com/recipe/65164/red-potato-asparagus-and-artichoke-salad/
Glorified as the food that keeps the doctor away, apple is a staple fruit for every American household. The abundance of apples can be found all year round and it is one of the most cultivated fruit. Because of that, it has been produced in different forms such as juices, purees, and fruit cocktails. The real question is, does its Welsh proverbial quotation live up to the benefits for our bodies? Together, let’s find out!
In order to keep the good bacteria that support your digestion healthy, feeding them with a type of fiber called pectin keeps them in nourished and that type of compound can be found in apple.
Excellent for your Brain
Some might doubt that apple juice may have fewer health benefits than eating the whole fruit but to debunk that notion, apple juice has the ability to preserve acetylcholine which is a neurotransmitter which can decline through aging and lower level of acetylcholine is associated to Alzheimer’s disease. Just keep your juice intake to a maximum of a few ounces at a time because of the high sugar content.
Rich in Antioxidants
Apple is packed with Vitamin C which acts as an anti-inflammatory and immunity booster, and it also keeps your skin healthy and smooth. This fruit is also loaded with Polyphenols that regulate digestion, prevent and improve the condition of diabetes and cardiovascular diseases.
We also have a delicious and truly delectable apple recipe for all of you. Check it out and enjoy this snack with your friends and family!
SPICED APPLE MUFFINS
- 1/2 cup of coconut flour
- 3/4 teaspoon baking powder
- 1/2 teaspoon medium grind sea salt (if you use fine, use 1/4 teaspoon)
- 3/4 cup of shredded apples (wash, and core the apples, and then shred, peel and all)
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/3 cup of coconut oil
- 1/4 cup of honey
- 3 large eggs
- Preheat the oven to 375 degrees. Prep the muffin tins or the baking cups.
- In a medium-size bowl combine the dry ingredient and briskly whisk until all lumps are removed.
- Add coconut oil and honey.
- Melt together on the stove-top, just until melted (don’t get it hot, otherwise, it could cook your eggs prematurely).
- Add the eggs while lightly whisking the mixture. Whisk until everything is well combined, and then add the shredded apples.
- Divide between ten muffin tins, and bake for about 25 minutes or until the tops are lightly browned and a toothpick comes out clean when poked in the middle of the muffin.
- Allow to cool for a few minutes and take out of the muffin tins and serve!
- Add a bit of lemon juice or vinegar and baking soda in place of the baking powder to make these Gaps Friendly.
Adapted from: https://www.thenourishinggourmet.com/2009/09/spiced-apple-muffins-gluten-grain-and-dairy-free.html